· Processed Food – Anything canned, frozen, pre-packaged, or if it has lots of ingredients you don’t understand and can’t pronounce.

· Wheat Products

Not because wheat itself is bad, but because wheat in the forms we consume tend to be so heavily processed that our bodies don’t recognize it as wheat and thus donot properly digest it. (Don’t be discouraged yet, below I will post a list of tasty non-wheat carb subs including really good gluten-free items)

· Dairy – Milk and cheese

Most dairy is heavily processed, and uses pasteurization and homogenization in order to maintain its “shelf life.”

· Vegetable Oil

It is heavily processed

· Alcohol

I know this sounds like you have nothing left to eat, but TRUST ME you’ll have plenty of variety in your diet…and all good for you!

If you’re thinking this will be hard work, well yeah, such is life. However, it’s really only the first few days that are the hardest, and occasionally you might get cravings for things on the “banned” list; however, I promise you, other than alcohol, there is an equal and greater sub for everything banned. No to mention, cravings tend to subside after total elimination The other difficulty you may find is being surrounded by unsupportive and negative people, but that is why I do these challenge groups, so that you will always have someone supporting you and doing the same things you are. Also, feel free to grab someone close to you or living in the same house as you to do this too. All in all, it’s not that tough, it requires attention to detail—a good habit to keep anyways.

Stock up on these items (by no means is this an exclusive list):

Dairy -- butter and live yogurt (Greek preferably, unfortunately Yoplait and Dannon don’t cut it because of the added juice concentrates and whatnot)

Meat -- eggs, beef, chicken, turkey, lamb, fresh fish, haddock, sardines, mackerel (stick to lean cuts and grass-fed as much as possible, becauase otherwise they often contain high levels of artificial hormones and pro-hormones used to quickly fatten them up. These hormones cause us to gain unwanted weight, cellulite, water retention and metabolic stress)

· Avoid microwave ovens as that messes with the chemical composition of the foods.

· ALWAYS check the ingredients

· The first 2-3 days are the most difficult, because you’re preventing your body from consuming things that it is ADDICTED to. It’s like being a coffee addict, going cold turkey, and not having anymore. You may experience mood swings, or headaches, but this is normal and will pass. You can offset this by drinking PLENTY of water.

30 Days:

Days 1 & 2: Preparation days – empty out your cupboards and stock them with the GOOD stuff :)

Days 3-30:Elimination -- Follow all of the advice laid out above, and COMMIT! The key to getting the results you want, whether the goal is to lose weight or just clean up your body, asolute adherence to the guidance above is your best bet.

Days 30 +: Reintroduction – Slowly reintroduce to your body items from your banned list, ONE AT A TIME. If you’re craving bread, have one slice and PAY ATTENTION to your body’s response. If you notice any bloating, stomachaches, or whatnot, then you probably want to keep away from this item. If you don’t notice any negative effects, then have 2 slices of bread the next day; and again, pay attention to your body’s reaction. Do this with other items that were on the banned list; but like I said, reintroduce them one at a time, that way you know what exactly what is causing you to feel a particular negative effect, if at all.

Please feel free to approach me with any questions, or if you need guidance while grocery shopping. I’ve gone shopping with someone, and I’ve also been on the phone with others who were too many states away while they grocery shopped and read ingredients to me.

Don’t forget to be AWESOME.

BIG LOVE & BIG HUGS

Love,

Justine

***This 30 day eat clean challenge is one that I have done with others in the past, and comes from Dax Moy Personal Training Studios.